These Turkey & Egg Breakfast Roll-Ups are a simple, high-protein breakfast that keeps you energized without adding unnecessary calories. Lean turkey slices wrapped around fluffy eggs or egg whites deliver between 20–25 grams of protein for only 190 calories. Easy to make, portable, and perfect for busy mornings or post-workout meals.
High-protein, low-calorie, and ready in minutes — the perfect morning grab-and-go meal.
Disclaimer
Nutritional values are estimates and may vary based on brands or preparation. Consult a qualified health professional if you have dietary concerns.
Nutritional values are estimates and may vary based on brands or preparation. Consult a qualified health professional if you have dietary concerns.
🥗 Ingredients (3 Roll-Ups)
| Ingredient | Quantity | Calories |
|---|---|---|
| Lean Turkey Slices | 3 slices | 60 kcal |
| Egg Whites | 3 tbsp | 26 kcal |
| Whole Egg (optional) | 1 large | 70 kcal |
| Low-Fat Cream Cheese (optional) | 1 tsp | 15 kcal |
| Black Pepper | To taste | 0 kcal |
| Paprika or Chili Flakes | Pinch | 0 kcal |
➡️ Total Calories: ≈ 190 kcal
➡️ Protein: ≈ 20–25 g
➡️ Protein: ≈ 20–25 g
👩🍳 Preparation Steps
- Prepare the eggs: Scramble the egg whites or whole egg in a nonstick pan until fluffy.
- Lay out turkey slices: Place each slice flat on a cutting board.
- Assemble the roll-ups: Add a spoonful of scrambled egg onto each turkey slice.
- Roll firmly: Roll each slice tightly to form a cylinder.
- Season & serve: Add pepper or chili flakes and enjoy immediately.
Tip: Add 1 tsp of Greek yogurt inside the roll for extra creaminess and protein with almost zero added calories.
🍽 Nutritional Facts (3 Roll-Ups)
| Nutrient | Amount |
|---|---|
| Calories | 190 kcal |
| Protein | 20–25 g |
| Carbs | 2 g |
| Fat | 6 g |
| Fiber | 0 g |
🌿 Key Benefits
💪 Very high in protein: Ideal for muscle-building or weight loss.
🔥 Low-calorie: Only 190 calories for 3 roll-ups.
⏱ Fast and portable: Ready in under 5 minutes.
🥚 Simple ingredients: Clean, lean, and affordable.
❓ FAQ
Can I use chicken slices instead of turkey?
Yes — chicken works just as well and is equally high in protein.
Can I store these?
Yes — they keep for up to 24 hours in the refrigerator.
Can I add cheese?
Yes, but it will increase calories. Use low-fat cream cheese for a lighter option.
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